11242017

A) Strength/Skill

Power Clean + Jerk: Work 20-30# above desired metcon weight in 5 sets performing sets of 2. Reset on each rep. Rest 90s-2:00 

B) Metcon

"Abbate"
For time:
Run 1 Mile
21 Clean + Jerks (155, 105)
Run 800 Meters
21 Clean + Jerks
Run 1 Mile

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Beginner Options for Clean + Jerks
Each round of Clean + Jerks substitute 30 Deadlifts + 20 Squat Thrusts

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